To achieve your goal, it is enough to set yourself up correctly. The expert explained how to achieve the desired effect faster.
According to statistics, only 20-30% of those who want to lose weight actually lose weight for a long time or forever. But most break down, gain pounds again, and eventually completely abandon attempts to become slimmer.
As a result, you just run in a vicious circle. If you devalue yourself and get angry for every failure, you will go back to old habits with the words: “I knew I couldn’t do this.
Of course, we should not dismiss the power of genetics and metabolism, but a psychological attitude is also essential. More than people usually think.
Experts believe that what and how we eat, how much we move, as well as how we feel are influenced by our internal attitude to weight loss and ourselves.
All this is adjustable and can be changed.
Much of the success in losing weight has to do with how we perceive ourselves. If you consider yourself athletic and active, you behave like a person who loves to play sports. If you see yourself as fat and lazy, you do exactly the opposite. These factors create a kind of “self-fulfilling prophecy.
Want to lose weight? Stop wishing and start doing!
It is not as hard as you think.
Here are steps that can help you to start the process and stay on track for years. You also can watch our YouTube video.
Obviously, it is not going to be a fast weight loss, but the process guarantees a gradual and stable approach to your dream body.
1. Leave past in the past
Stop blaming yourself for getting “fat,” not being able to control yourself, and sabotaging weight loss. You didn’t do it intentionally. You were who you were, and enough about that. What matters is what you can and want to do today. Look to the future with optimism.
Here are some reasons why attitude is important in weight loss:
- Motivation: A positive attitude can help you stay motivated and committed to your weight loss goals. Celebrating successes, focusing on a positive self-image, and practicing mindful eating can help you lose more weight than dwelling on negative thoughts.
- Resilience: Setbacks and struggles are a normal part of the weight loss journey. However, allowing them to change your attitude about the journey can be detrimental to your health. A positive attitude can help you bounce back from setbacks and stay on track.
- Self-esteem: Negative words and emotions can create negative emotions, which can affect your self-esteem and cause feelings of guilt. Using positive affirmations and promoting positive self-talk can be more powerful than you think.
- Mindset: Mental attitude is one of the most important factors in weight loss success. Your mind is a powerful instrument that can dictate changes in your behavior and habits. Having a positive mindset can help you make healthier choices and stick to them.
In contrast, a negative attitude can discourage you from taking the necessary actions to lose weight and increase exercise. Therefore, it is important to eliminate negative words and surround yourself with positivity. Developing a positive attitude may take time, but it is worth the effort for weight loss success.
2. Incorporate a healthy lifestyle into your daily routine
Incorporating a healthy lifestyle into your daily routine is a gradual process that involves making sustainable changes over time. Start with easy steps, small, achievable changes in your daily routine. It can be as simple as adding a serving of vegetables to your meals, taking a short walk during your lunch break, or swapping sugary drinks for water. Starting small allows you to build confidence and momentum.
- Set clear and achievable goals that align with your overall health objectives. Make them specific, measurable, and time-bound. For example, walk 10,000 steps every day for 30 days; or do two workouts a week; or eat a large portion of vegetables with each meal. By achieving the first goal, add next.
- Create a balanced and nutritious diet. Focus on consuming a variety of healthy foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Healthy drinks can help too. Plan your meals ahead of time, make a grocery list, and prioritize home-cooked meals. Limit packaged, processed foods that are often high in calories, sugar, and unhealthy fats.
Be mindful of portion sizes and listen to your body’s hunger and fullness cues.
- Incorporate regular physical activity into your routine. Choose activities you enjoy, such as walking, jogging, swimming, cycling, or dancing.
- Make sure to get enough sleep each night, as it plays a vital role in overall health. Aim for seven to eight hours of quality sleep. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.
- Find healthy ways to manage stress, such as practicing relaxation techniques (deep breathing, meditation, yoga), engaging in hobbies, spending time with loved ones, or pursuing activities that bring you joy and relaxation.
- Drink an adequate amount of water throughout the day. Carry a water bottle with you to ensure you stay hydrated and limit sugary drinks.
3. Keep going!
Consistency is key to incorporating a healthy lifestyle. However, it’s also important to be flexible and adaptable. If you have a setback or deviation from your routine, don’t let it discourage you. Get back on track and continue making positive choices.
Gradually incorporate more and more changes into your daily life. Walk every night, walk wherever possible. Choose a staircase instead of an elevator; get a dog with whom you have to go for a walk every day; take a walk in a park at lunchtime.
Turn it into a game – find more and more ways to move more and eat better.
Keep track of your progress to stay motivated and see how far you’ve come. This can be done through a journal, a habit-tracking app, or a fitness tracker. Seeing your accomplishments and improvements can help reinforce the positive changes you’re making. Make adjustments as needed to stay on track with your goals.
Celebrate your milestones and achievements along the way. Acknowledge and reward yourself for the progress you make, whether it’s reaching a fitness milestone, achieving a healthy weight, or consistently practicing a new habit. Celebrating your successes reinforces positive behavior and helps motivate you to continue.
4. Have fun
Do not force yourself to do something that you categorically do not like. To get started, just combine new habits with existing ones – and learn to enjoy what you do.
Find ways to make your new lifestyle enjoyable and something you look forward to. If exercise feels like a chore, explore different activities until you find one that you genuinely enjoy. Experiment with healthy recipes, try new foods, or find creative ways to make nutritious meals appealing.
Do you like to read? Listen to audiobooks while walking instead of lying on the couch with a book. While exercising on an exercise bike, watch your favorite TV series. There can be many options.
5. Find accomplices
Losing weight with someone for the company is easier, more fun, and it is also great motivating. Studies have shown that people with a weight loss partner lost more weight and inches on their waist than those who went about it alone.
Find an accountability partner or join a support group to help you stay on track. Share your goals and progress with someone who can provide support, encouragement, and help you stay accountable. This could be a friend, family member, or an online community. It is very unifying and gives an excellent result.
- A partner can provide motivation and support during the weight loss journey. You can encourage each other, set out workout goals, and have a healthy competition that can help bring you two closer.
- A partner can help keep you accountable for your actions and help you stay on track with your goals. You can share your progress and setbacks with each other, and hold each other accountable for sticking to your healthy habits.
- Losing weight together as a couple can be fun and enjoyable. You can cook healthy meals together, exercise together, and find other non-food-related activities to do together.
- A little competition can be a good thing. You can challenge each other to reach your goals and celebrate your successes together.
However, it’s important to note that asking your partner to lose weight for aesthetic purposes is not okay and can be considered narcissistic. It’s important to approach weight loss as a team effort and focus on the health benefits rather than appearance.
6. Turn a new lifestyle into a routine
Now, when you know that you can do it and already incorporated a lot of positive changes in your lifestyle, it is time to get organized and level up.
- Identify the habits that have the most significant impact on your weight loss goals and focus on them.
- Identify the personal influences impacting your wellness goals, and construct a plan focused on your specific needs and lifestyle.
- Decide what changes you need to make to your new routine to make it more effective than your previous one.
- Create a schedule or timetable that outlines your desired lifestyle habits and the specific times you plan to engage in them. For example, block off time in your schedule for exercise, meal prep, or relaxation activities. Treat these time slots as non-negotiable and prioritize them like any other appointment.
However, new approaches must be harmoniously fit into your routine schedule. For training, for example, choose specific days and times of day when you have the most energy and desire.
You are doing it!
7. Embrace self-confidence
Get out of your head the thoughts of what others might think of you. Most people don’t care what you look like. Don’t let anyone influence your self-image.
You are your own critic! And also, you are your own biggest motivator.
Motivation, self-determination, and long-term weight control
Motivation for weight loss and association with outcomes in a lifestyle intervention
- Thinking can make you fat!
- Most people gain an average of just 1-2g of extra body fat a day.
- Fat cells can expand up to 10 times their normal size.
- 1 pound of body fat is equal to 3,500 calories.
- Fat cells live for an average of ten years.
- Losing weight alters brain activity. For the best!
- Losing weight can reduce arthritis symptoms.
- Approximately 50% of American adults are dieting at any given moment.
What is next?
New facts, tips and recipes for healthy weight loss will be added periodically. Be sure to check back!
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